Onions vs Squash Winter
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Per 100 calories
| Nutrient | Onions | Squash Winter |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 2.84 g | 2.88 g |
| Carbs | 23.5 g | 24.4 g |
| Fat | 0.339 g | 0.695 g |
| Vitamins | ||
| Vitamin A | 0 µg | 562 µg |
| Thiamin (B1) | 0.081 mg | 0.174 mg |
| Riboflavin (B2) | 0.066 mg | 0.079 mg |
| Niacin (B3) | 0.435 mg | 1.77 mg |
| Pantothenic Acid (B5) | 0.291 mg | 0.905 mg |
| Vitamin B6 | 0.267 mg | 0.357 mg |
| Folate | 41 µg | 39 µg |
| Choline | 15.6 mg | 26 mg |
| Vitamin C | 12.9 mg | 23.1 mg |
| Vitamin E | 0.039 mg | 1.03 mg |
| Vitamin K | 1.1 µg | 4.64 µg |
| Minerals | ||
| Calcium | 65 mg | 69 mg |
| Iron | 0.879 mg | 1.32 mg |
| Magnesium | 25 mg | 56.2 mg |
| Phosphorus | 56 mg | 61 mg |
| Potassium | 375 mg | 684 mg |
| Sodium | 23 mg | 16.7 mg |
| Zinc | 0.369 mg | 0.414 mg |
| Copper | 0.111 mg | 0.15 mg |
| Manganese | 0.264 mg | 0.419 mg |
| Selenium | 1.4 µg | 1.19 µg |
| Carbohydrates | ||
| Fiber | 4.6 g | 7.95 g |
| Sugar | 10.5 g | 7.56 g |
| Fructose | 4.32 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 0.132 g | 0.3 g |
| Monounsaturated Fat | 0.048 g | 0.052 g |
| Saturated Fat | 0.057 g | 0.148 g |
| Omega-6 (Linoleic Acid) | 0.126 g | 0.112 g |
| Amino Acids | ||
| Histidine | 0.045 g | 0.045 g |
| Isoleucine | 0.099 g | 0.093 g |
| Leucine | 0.099 g | 0.136 g |
| Lysine | 0.135 g | 0.088 g |
| Methionine | 0.024 g | 0.029 g |
| Cystine | 0.051 g | 0.021 g |
| Phenylalanine | 0.072 g | 0.093 g |
| Tyrosine | 0.072 g | 0.081 g |
| Threonine | 0.069 g | 0.071 g |
| Tryptophan | 0.042 g | 0.033 g |
| Valine | 0.066 g | 0.102 g |
| Arginine | 0.381 g | 0.131 g |
| Alanine | 0.078 g | 0.1 g |
| Serine | 0.156 g | 0.255 g |
| Proline | 0.456 g | 0.414 g |
| Glycine | 0.117 g | 0.088 g |
| Aspartic Acid | 0.087 g | 0.086 g |
| Glutamic Acid | 0.084 g | 0.093 g |
Per 100 grams
| Nutrient | Onions | Squash Winter |
|---|---|---|
| Calories | 33.3 kcal | 42 kcal |
| Protein | 0.947 g | 1.21 g |
| Carbs | 7.83 g | 10.2 g |
| Fat | 0.113 g | 0.292 g |
| Vitamins | ||
| Vitamin A | 0 µg | 236 µg |
| Thiamin (B1) | 0.027 mg | 0.073 mg |
| Riboflavin (B2) | 0.022 mg | 0.033 mg |
| Niacin (B3) | 0.145 mg | 0.743 mg |
| Pantothenic Acid (B5) | 0.097 mg | 0.38 mg |
| Vitamin B6 | 0.089 mg | 0.15 mg |
| Folate | 13.7 µg | 16.4 µg |
| Choline | 5.2 mg | 10.9 mg |
| Vitamin C | 4.3 mg | 9.7 mg |
| Vitamin E | 0.013 mg | 0.433 mg |
| Vitamin K | 0.367 µg | 1.95 µg |
| Minerals | ||
| Calcium | 21.7 mg | 29 mg |
| Iron | 0.293 mg | 0.556 mg |
| Magnesium | 8.33 mg | 23.6 mg |
| Phosphorus | 18.7 mg | 25.6 mg |
| Potassium | 125 mg | 287 mg |
| Sodium | 7.67 mg | 7 mg |
| Zinc | 0.123 mg | 0.174 mg |
| Copper | 0.037 mg | 0.063 mg |
| Manganese | 0.088 mg | 0.176 mg |
| Selenium | 0.467 µg | 0.5 µg |
| Carbohydrates | ||
| Fiber | 1.53 g | 3.34 g |
| Sugar | 3.51 g | 3.18 g |
| Fructose | 1.44 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 0.044 g | 0.126 g |
| Monounsaturated Fat | 0.016 g | 0.022 g |
| Saturated Fat | 0.019 g | 0.062 g |
| Omega-6 (Linoleic Acid) | 0.042 g | 0.047 g |
| Amino Acids | ||
| Histidine | 0.015 g | 0.019 g |
| Isoleucine | 0.033 g | 0.039 g |
| Leucine | 0.033 g | 0.057 g |
| Lysine | 0.045 g | 0.037 g |
| Methionine | 0.008 g | 0.012 g |
| Cystine | 0.017 g | 0.009 g |
| Phenylalanine | 0.024 g | 0.039 g |
| Tyrosine | 0.024 g | 0.034 g |
| Threonine | 0.023 g | 0.03 g |
| Tryptophan | 0.014 g | 0.014 g |
| Valine | 0.022 g | 0.043 g |
| Arginine | 0.127 g | 0.055 g |
| Alanine | 0.026 g | 0.042 g |
| Serine | 0.052 g | 0.107 g |
| Proline | 0.152 g | 0.174 g |
| Glycine | 0.039 g | 0.037 g |
| Aspartic Acid | 0.029 g | 0.036 g |
| Glutamic Acid | 0.028 g | 0.039 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Onions and Squash Winter, including preparation variants and research-cited compound levels, or compare any two foods.